Hip Mobility Guide: Roller Routine, Stretches, & Favorite Warm-Ups

Fix your hips with our comprehensive hip mobility guide. Find our favorite roller routine, stretches and best warm-up for mobilizing those hips right here.
One of the most common questions we get every day is “How can I fix tight hips?” or “How can I loosen up my hips?” The truth is most of us are spending more time sitting than ever. Between desk jobs, phones, and consuming TV, our hip flexors begin to tighten and shoulders roll forward (we have a video for that too) causing posture problems that lead to back and neck pain.
In this video, you can check out our complete hip mobility guide. We start out with a foam roller routine targeting the glutes, quads, and hip flexors. After that, we’ll walk you through a couple mobility routines. Lastly, you can check out the best ways to warm up your hips.
Below you can find the full warm-up for your next leg day.
Roller Routine
(0:30) Quad, Glute, and Hip Flexor Roller
Mobility Routine
(1:25) Couch Stretch
(2:47) Figure Four Stance Stretch
(3:40) Banded Quad/Hip Stretch
(4:47) Banded Pigeon Stretch
(5:25) Banded Hamstring Toe Touch
Warm-Ups
(5:44) Bulldog Circuit
(7:36) Reverse Lunge and Reach
(8:41) Kettlebell Goblet Squat
(9:33) Glute Activation with Glute Bridges
Hip Leg Day Warm Up
Roller Routine:
30-60 sec on Right Glute
30-60 sec on Right Quad and Hip Flexor
30-60 sec on Left Glute
30-60 sec on Left Quad and Hip Flexor
Stretching Routine:
30-60 sec Band Distracted Hip Flexor/Quad Stretch Right Leg
30-60 sec Band Distracted Pigeon Stretch Right Leg
30-60 sec Band Distracted Hamstring Stretch Right Leg
30-60 sec Band Distracted Hip Flexor/Quad Stretch Left Leg
30-60 sec Band Distracted Pigeon Stretch Left Leg
30-60 sec Band Distracted Hamstring Stretch Left Leg
Warm up
2 Rounds (After one set of an exercise, move on to the next exercise. Do every exercise twice. No rest between movements.)
Bull Dog Circuit - 5 each way each leg
Reverse Lunge and Reach - 6 each leg
Goblet Pause Squat - 10 Reps w/ 5 count hold in bottom position
Single Leg Glute Bridge - 10 Reps each leg w/ 2 count hold in top position
Total Warm up time will be about 15 min if you spend 30 seconds on each roller and stretching movement. 20 min if you spend 1 min on each roller and stretching movement.
At Fitness Culture we believe utilizing the best tools to not only develop your physique but also get you as strong and functional as possible in the process. If you’re ready to start using training techniques that help you develop the total package, check out our training programs. Get stronger, more functional, and look your best - FITNESS CULTURE TRAINING → www.fitnessculture.com
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[@jameslawson4902]

This guy makes this stuff look easy😂

[@jarenoldroyd]

Honestly the best content on the internet. This is really helpful! Thanks Jake

[@gonzalogonzalez4425]

Love the videos and the knowledge! Keep it up coach Hutton!

[@darrenhopper1446]

Jacob really is second to none this awesome along with the psoas stuff thanks

[@antb3334]

My prayers have been answered! Requested this on the last video thanks Vanilla G! Notes mate 💪🏻

[@alyssawohlfeiler]

Awesome information Jake. Thanks for listening to the comments and bringing us these videos!

[@MrChasethedream91]

Appreciate you putting out quality content Jacob 💪🏽💯

[@justinm1815]

Excellent video! Gave it a try. And of course it works like a charm. This is one of the best channels on you tube. I eagerly await your videos. Keep up the great content!

[@richardcook8547]

Thank you so much, great video and the detailed content description. Will put this into practice tomorrow morning.

[@kawsarhussain6410]

Awesome mobility you have. I have this issue currently not doing enough of these. Thanks for the reminder. 💪🏼👍🏼💯

[@philosophyexplained]

Thanks for the time and effort for us viewers, quality information.

[@wonderfulfitlifeofelio]

This is golden advice man. Fitness culture is changing the game 🔥 great job

[@BlaXXXima]

Excellent vid. Thanks very much.

[@FESSDUP]

As always great content

[@rachelsmith2594]

Your videos are great! Thank-you!

[@LOOKGR8CEO]

Love this channel. Thank you for the easy to understand videos.

[@claragomes6956]

Pleaaaseeeee make more mobility videos like this Jake, this is gonna be a game changer for me! :)

[@ezraerickson3102]

Thanks jake 😁 this os really useful bc I'm a sprinter/powerlifter and I struggle with sore/tight hips in season

[@jackpedigo172]

Just strained both my hip flexors at practice a few weeks back thx for the tips

[@juliaalemao4425]

Wow. This was perfect timing. I was just about to ask can you post a hip mobility routine. Thank you so much Jake❤👏 For the next video can you take us through your favorite thoracic and shoulder mobility routine?

[@sweetheart8216]

Thank you this is exceptional training 💚🔥

[@sinnvollfit]

Great warmup! I like your work alot!

[@johnscards4633]

Always good stuff

[@campbellclark3458]

Gonna go do it now Coach Jake

[@stevemass8523]

What a underrated Channel jeez .

[@nazmulhaque1308]

Brilliant video

[@MaoriAussie]

That's awesome thanks bro

[@matthewduryea4355]

This video is GOLD. I’m doing this before every workout, not just leg day. That ‘figure four’ with the boxes is borderline painful.

[@thanasisaltoglou7947]

One of the best videos

[@anthonynavarro3970]

Appreciate these videos. Mobility is low most important and not enough vids on em

[@Officially_Lewis_James]

Wtf now you’re just showing off with these stretches 😄 awesome video

[@lylecarlsonsurfboard]

Great video

[@michaelporter4538]

Good stuff bro!

[@danedunlop7978]

Hey dude, Great video I like the easy mobility.

[@justinm1815]

I would love to see what you guys have for ankle mobility!

[@AlteredState1123]

I am exhausted just watching this. Great content!

[@AndrewSalinass]

Yeah im definitely this tomorrow! I got a lot of tension in my body

[@dragonballdimebag4]

Posterior chain strengthening would be amazing

[@TheNewLifeOfFienie]

Holy moly! Grinding the floor like that did something to me! 😅

[@SameOlHim]

Damn! Loving these views.

[@MarciLLyTV]

Get It! 💪🏽💪🏽💪🏽

[@matthewdejong2168]

More Roller Routine, Stretches, & Favorite Warm-Ups videos please.

[@anflugde]

Awesome! Will you do a week in the lifestyle program?

[@QuentinRandis]

Awesome video big man! Super useful. Btw dude you look like a freaking jacked Channing Tatum lol

[@dpg227]

Looks good, not sure if it would hurt or help a small nagging hip pain, sports hernia

[@threlkeld1]

One problem that I have is my lower back rounding out before I even get deep into my dead’s, can you do a video on how to correct this?

[@BANG7OU]

Next level shit, thank you man awesome stuff :)

[@infestonelove]

When better to perform roller routine? warm up, cool down, rest day?

[@GRINGEzZ]

How many days a week would you do this, this kind of routine would definitely take a way a bit of strength so looking to try work it in with a 4 day a week conjugate method program.

[@catherinewalls6647]

For my quads I roll them out with a barbell as foam rolling does nothing for my quads

[@lyndonwall8479]

Shit. This is amazing. Jake genius.

[@tutorjonas4149]

5:48 is good

[@TheYRallstar]

With the goblet squat, how can you modify it if you can’t get into position

[@michaelvu2]

Awesome! Can you guys do a video on shoulder mobility?

[@alyssawohlfeiler]

He has one up already!

[@rebeccanolan9371]

What size/# are the bands that you recommend for the stretches

[@JOHNPT10]

How many times a week should i do this or shud i do it for leg day? Thanks is anyone is able to answer question lol

[@TheArmoBoss1996]

which foam roller do you use. which brand is it?

[@chriswilliams5778]

Thanks this is perfect for me, my hips are always so messed up sitting at a damn desk all day.

[@lanegranger6290]

Awesome video. What kind foam roller do you have? Certain kinds to do certain things?

[@austinbechtel419]

He actually uses PVC pipe!

[@mikegeorgious3155]

Would kill to spend some time in the gym with JH...

[@rinaldpalit9741]

Do you this every leg day?

[@dishantkhatri353]

Shoulders - next

[@02panda69]

Would love to see knee strength and shoulder mobility

[@FitnessCulture]

We have a shoulder mobility video already but we'll look into doing some more videos on knee health! Thanks!

[@ralphw52]

My hips and glutes are too tight for the box stretch it hurt me.

[@arthurlowe7227]

Ūsciat nervers sciatic nerve

[@stephensmothers1386]

Is that a 4-inch PVC or 3-inch?

[@FitnessCulture]

That's 4

[@bodybuildercalbeginner9580]

How about a follow along stretch video for hip mobility

[@condylox]

Is it just me or does this guy look like Channing Tatum?

[@mnwa284]

jake is hot af

[@philbeattie3940]

Some people are completely not that flexible."...Your an expectation bud so its easy for you

[@spright5104]

Very time consuming

[@sexbuffet]

so is being alive